Hamstrings and glutes still sore from back squats on Tuesday, but that doesn’t mean I can’t WOD today.
A: Front squats
- 5-5-5 // 160#-170#-182# – Same percentages as for the back squats on Tuesday: 60, 65, and 70%, using 270# as my 1RM. I think I’ve gone higher, and I don’t think I tested my 1RM after the end of the last squat cycle in April/May, so this might be on the low side. Probably a good thing though. Volume is hard.
B: 16 minutes, EMOM
- Even: rowing
- Odd: 10 push ups
2302m total – Kind of a wonky WOD. Rowing for a full minute, then dropping into those push ups. The suggested guidelines were to try and hit about 80-85% effort consistently, or get between 200-250m every minute; and to Rxx it, hit 300m on the last round of rowing.
Well. I got 299m. Damnit. Kind of mad about it. But also, I’m happy I was hitting an average of ~288m every time I hopped onto the rower.
Push ups were relatively easy. Doing them in volume with Will in the spring and on my own is paying off. I doubt I could crush a bunch of them in an unbroken set, but with some recovery time built-in (like today), no problem.
